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Swole Patrol

by Jake Q.
2 athletes joined

Program Description

Swole Patrol exists to crush limits, build unstoppable strength, and turn every rep into measurable progress. Our mission is to patrol mediocrity, push through plateaus, and forge lifters who are disciplined, relentless, and unapologetically committed to growth. This program isn’t about shortcuts—it’s about hard work, consistency, and dominating the gym while building the physique and confidence to match.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 22, 2025 02:17
  • Last Edited
    Sep 29, 2025 05:43

Summary

Get ready to transform your physique with Swole Patrol, an intense 8-week program designed for those ready to push their limits. With five training days each week, you'll engage in a variety of compound and isolation exercises targeting all major muscle groups, including the chest, legs, and core. This program emphasizes progressive overload, ensuring you build strength and size effectively. Whether you're a beginner or an experienced lifter, Swole Patrol will help you achieve your fitness goals and unleash your inner strength.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
10%
Triceps
9.7%
Hamstrings
9.3%
Abs
9%
Glutes
8.8%
Upper Back
8.6%
Front Delts
7.7%
Biceps
6.6%
Lats
6.4%
Chest
6.4%
Middle Delts
6.3%
Lower Back
4.5%
Calves
3.2%
Rear Delts
1.9%
Adductors
0.8%
Forearms
0.6%
Abductors
0.2%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5 reps
75%
80%
2
Overhead Press (Machine)
3
8-10 reps
-
3
Overhead Tricep Extension (Cable)
2
8-10 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Deficit Push Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5 reps
75%
80%
2
Overhead Press (Machine)
3
8-10 reps
-
3
Overhead Tricep Extension (Cable)
2
8-10 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Deficit Push Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5 reps
75%
80%
2
Overhead Press (Machine)
3
8-10 reps
-
3
Overhead Tricep Extension (Cable)
2
8-10 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Deficit Push Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5 reps
75%
80%
2
Overhead Press (Machine)
3
8-10 reps
-
3
Overhead Tricep Extension (Cable)
2
8-10 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Deficit Push Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5 reps
75%
80%
2
Overhead Press (Machine)
3
8-10 reps
-
3
Overhead Tricep Extension (Cable)
2
8-10 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Deficit Push Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5 reps
75%
80%
2
Overhead Press (Machine)
3
8-10 reps
-
3
Overhead Tricep Extension (Cable)
2
8-10 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Deficit Push Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5 reps
75%
80%
2
Overhead Press (Machine)
3
8-10 reps
-
3
Overhead Tricep Extension (Cable)
2
8-10 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Deficit Push Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5 reps
75%
80%
2
Overhead Press (Machine)
3
8-10 reps
-
3
Overhead Tricep Extension (Cable)
2
8-10 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Deficit Push Up
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
5 reps
70%
75%
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Leg Press
2
8-10 reps
-
5
Hack Squat
3
10-12 reps
-
6
Seated Calf Raise
3
12-15 reps
-
7
Plank
3
1 mins
-
8
Decline Crunch (Weighted)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
5 reps
70%
75%
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Leg Press
2
8-10 reps
-
5
Hack Squat
3
10-12 reps
-
6
Seated Calf Raise
3
12-15 reps
-
7
Plank
3
1 mins
-
8
Decline Crunch (Weighted)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
5 reps
70%
75%
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Leg Press
2
8-10 reps
-
5
Hack Squat
3
10-12 reps
-
6
Seated Calf Raise
3
12-15 reps
-
7
Plank
3
1 mins
-
8
Decline Crunch (Weighted)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
5 reps
70%
75%
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Leg Press
2
8-10 reps
-
5
Hack Squat
3
10-12 reps
-
6
Seated Calf Raise
3
12-15 reps
-
7
Plank
3
1 mins
-
8
Decline Crunch (Weighted)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
5 reps
70%
75%
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Leg Press
2
8-10 reps
-
5
Hack Squat
3
10-12 reps
-
6
Seated Calf Raise
3
12-15 reps
-
7
Plank
3
1 mins
-
8
Decline Crunch (Weighted)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
5 reps
70%
75%
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Leg Press
2
8-10 reps
-
5
Hack Squat
3
10-12 reps
-
6
Seated Calf Raise
3
12-15 reps
-
7
Plank
3
1 mins
-
8
Decline Crunch (Weighted)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
5 reps
70%
75%
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Leg Press
2
8-10 reps
-
5
Hack Squat
3
10-12 reps
-
6
Seated Calf Raise
3
12-15 reps
-
7
Plank
3
1 mins
-
8
Decline Crunch (Weighted)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
5 reps
70%
75%
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Leg Press
2
8-10 reps
-
5
Hack Squat
3
10-12 reps
-
6
Seated Calf Raise
3
12-15 reps
-
7
Plank
3
1 mins
-
8
Decline Crunch (Weighted)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Barbell Row
4
6-8 reps
-
3
Face Pull
3
12-15 reps
-
4
Lat Pulldown
2
15-20 reps
-
5
Bicep Curl (EZ Bar)
3
6-8 reps
-
6
Preacher Hammer Curl
2
8-10 reps
-
7
Bicep Curl (Dumbbell)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Barbell Row
4
6-8 reps
-
3
Face Pull
3
12-15 reps
-
4
Lat Pulldown
2
15-20 reps
-
5
Bicep Curl (EZ Bar)
3
6-8 reps
-
6
Preacher Hammer Curl
2
8-10 reps
-
7
Bicep Curl (Dumbbell)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Barbell Row
4
6-8 reps
-
3
Face Pull
3
12-15 reps
-
4
Lat Pulldown
2
15-20 reps
-
5
Bicep Curl (EZ Bar)
3
6-8 reps
-
6
Preacher Hammer Curl
2
8-10 reps
-
7
Bicep Curl (Dumbbell)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Barbell Row
4
6-8 reps
-
3
Face Pull
3
12-15 reps
-
4
Lat Pulldown
2
15-20 reps
-
5
Bicep Curl (EZ Bar)
3
6-8 reps
-
6
Preacher Hammer Curl
2
8-10 reps
-
7
Bicep Curl (Dumbbell)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Barbell Row
4
6-8 reps
-
3
Face Pull
3
12-15 reps
-
4
Lat Pulldown
2
15-20 reps
-
5
Bicep Curl (EZ Bar)
3
6-8 reps
-
6
Preacher Hammer Curl
2
8-10 reps
-
7
Bicep Curl (Dumbbell)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Barbell Row
4
6-8 reps
-
3
Face Pull
3
12-15 reps
-
4
Lat Pulldown
2
15-20 reps
-
5
Bicep Curl (EZ Bar)
3
6-8 reps
-
6
Preacher Hammer Curl
2
8-10 reps
-
7
Bicep Curl (Dumbbell)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Barbell Row
4
6-8 reps
-
3
Face Pull
3
12-15 reps
-
4
Lat Pulldown
2
15-20 reps
-
5
Bicep Curl (EZ Bar)
3
6-8 reps
-
6
Preacher Hammer Curl
2
8-10 reps
-
7
Bicep Curl (Dumbbell)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Barbell Row
4
6-8 reps
-
3
Face Pull
3
12-15 reps
-
4
Lat Pulldown
2
15-20 reps
-
5
Bicep Curl (EZ Bar)
3
6-8 reps
-
6
Preacher Hammer Curl
2
8-10 reps
-
7
Bicep Curl (Dumbbell)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
3-5 reps
3-5 reps
70%
75%
2
Hack Squat
3
6-10 reps
-
3
Leg Curl
3
10-12 reps
-
4
Good Morning
2
8-10 reps
-
5
Standing Calf Raise
3
10-12 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
3-5 reps
3-5 reps
70%
75%
2
Hack Squat
3
6-10 reps
-
3
Leg Curl
3
10-12 reps
-
4
Good Morning
2
8-10 reps
-
5
Standing Calf Raise
3
10-12 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
3-5 reps
3-5 reps
70%
75%
2
Hack Squat
3
6-10 reps
-
3
Leg Curl
3
10-12 reps
-
4
Good Morning
2
8-10 reps
-
5
Standing Calf Raise
3
10-12 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
3-5 reps
3-5 reps
70%
75%
2
Hack Squat
3
6-10 reps
-
3
Leg Curl
3
10-12 reps
-
4
Good Morning
2
8-10 reps
-
5
Standing Calf Raise
3
10-12 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
3-5 reps
3-5 reps
70%
75%
2
Hack Squat
3
6-10 reps
-
3
Leg Curl
3
10-12 reps
-
4
Good Morning
2
8-10 reps
-
5
Standing Calf Raise
3
10-12 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
3-5 reps
3-5 reps
70%
75%
2
Hack Squat
3
6-10 reps
-
3
Leg Curl
3
10-12 reps
-
4
Good Morning
2
8-10 reps
-
5
Standing Calf Raise
3
10-12 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
3-5 reps
3-5 reps
70%
75%
2
Hack Squat
3
6-10 reps
-
3
Leg Curl
3
10-12 reps
-
4
Good Morning
2
8-10 reps
-
5
Standing Calf Raise
3
10-12 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
3-5 reps
3-5 reps
70%
75%
2
Hack Squat
3
6-10 reps
-
3
Leg Curl
3
10-12 reps
-
4
Good Morning
2
8-10 reps
-
5
Standing Calf Raise
3
10-12 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Chest Supported Row (Machine)
3
10-12 reps
-
3
Overhead Press (Dumbbell)
2
8-10 reps
-
4
Seated Row (Machine)
3
6-8 reps
-
5
Lateral Raise (Machine)
3
8-10 reps
-
6
Tricep Kickback
3
15-20 reps
-
7
Bayesian Curl
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Chest Supported Row (Machine)
3
10-12 reps
-
3
Overhead Press (Dumbbell)
2
8-10 reps
-
4
Seated Row (Machine)
3
6-8 reps
-
5
Lateral Raise (Machine)
3
8-10 reps
-
6
Tricep Kickback
3
15-20 reps
-
7
Bayesian Curl
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Chest Supported Row (Machine)
3
10-12 reps
-
3
Overhead Press (Dumbbell)
2
8-10 reps
-
4
Seated Row (Machine)
3
6-8 reps
-
5
Lateral Raise (Machine)
3
8-10 reps
-
6
Tricep Kickback
3
15-20 reps
-
7
Bayesian Curl
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Chest Supported Row (Machine)
3
10-12 reps
-
3
Overhead Press (Dumbbell)
2
8-10 reps
-
4
Seated Row (Machine)
3
6-8 reps
-
5
Lateral Raise (Machine)
3
8-10 reps
-
6
Tricep Kickback
3
15-20 reps
-
7
Bayesian Curl
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Chest Supported Row (Machine)
3
10-12 reps
-
3
Overhead Press (Dumbbell)
2
8-10 reps
-
4
Seated Row (Machine)
3
6-8 reps
-
5
Lateral Raise (Machine)
3
8-10 reps
-
6
Tricep Kickback
3
15-20 reps
-
7
Bayesian Curl
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Chest Supported Row (Machine)
3
10-12 reps
-
3
Overhead Press (Dumbbell)
2
8-10 reps
-
4
Seated Row (Machine)
3
6-8 reps
-
5
Lateral Raise (Machine)
3
8-10 reps
-
6
Tricep Kickback
3
15-20 reps
-
7
Bayesian Curl
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Chest Supported Row (Machine)
3
10-12 reps
-
3
Overhead Press (Dumbbell)
2
8-10 reps
-
4
Seated Row (Machine)
3
6-8 reps
-
5
Lateral Raise (Machine)
3
8-10 reps
-
6
Tricep Kickback
3
15-20 reps
-
7
Bayesian Curl
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Chest Supported Row (Machine)
3
10-12 reps
-
3
Overhead Press (Dumbbell)
2
8-10 reps
-
4
Seated Row (Machine)
3
6-8 reps
-
5
Lateral Raise (Machine)
3
8-10 reps
-
6
Tricep Kickback
3
15-20 reps
-
7
Bayesian Curl
3
10-12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
75%
75%
80%
2
Overhead Press (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
3
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
7
Deficit Push Up
1 Set
1 Set
AMRAP
AMRAP
-
-
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
70%
75%
75%
75%
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
4
Leg Press
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
5
Hack Squat
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
6
Seated Calf Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
7
Plank
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
-
-
-
8
Decline Crunch (Weighted)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 3
1
Pull-Up (Bodyweight)
1 Set
1 Set
AMRAP
AMRAP
-
-
2
Barbell Row
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
-
3
Face Pull
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
4
Lat Pulldown
1 Set
1 Set
15-20 Reps
15-20 Reps
-
-
5
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
6
Preacher Hammer Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
7
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
-
-
-
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
3-5 Reps
70%
70%
75%
75%
2
Hack Squat
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
3
Leg Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
4
Good Morning
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
5
Standing Calf Raise
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
6
Cable Crunch
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
7
Hanging Leg Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
Day 5
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
-
2
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
3
Overhead Press (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
4
Seated Row (Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
5
Lateral Raise (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
6
Tricep Kickback
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
7
Bayesian Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-